Strict Press 3×3 @48,50(2),50
Turkish Get Ups 3×5 @16KG
Single Arm Dumbbell Press 3×12 @25,30,30lbs

3 Rounds Of:
15 Tricep Extensions @15lbs
10 Hammer Curls @20lbs

3 Rounds Of:
10 KB Single Leg RDL @24KG KB
10 Double KB Lunges @16KG KBs/leg
Max Chin Ups@7,6,6

Bird Dogs 1×20
Side Planks 2x20secs
Sumo Deadlift 3×3 @120,128,135
Sumo Deadlift Speed Pulls 2×5 @95KG
Box Squats 3×5 @100KG
Single Arm Front Rack KB March 3×12 @24KG KB
Landmine Oblique Twists 3×12 @20KG
Max Push-Ups in 1min 1×1 @60 reps

Bench Press 3×3 @70,70(spotted last rep),68
1:4 Pull Ups 3×5
Single Arm Dumbbell Bench Press 4×8 @45lbs

4 Rounds Of:
12 Dumbbell Row @45lbs
8 Double Kettlebell Overhead Press @4 Reps 16KG, 4 Reps 12KG
30 Steps Suitcase KB Carry @28KG

Max Pull-Ups 1 set @15 reps
Front Squat 3×3 @78,80,80(spotted last rep)
Deficit RDL’s 3×6 @60,70,80 *easy

3 Rounds Of:
8 Russian Kettlebell Swings @28KG
8 Box Jumps 3×8

3 Rounds Of:
10 Kettlebell Step Ups/leg @16KG
12 Bent Over Barbell Row @43KG

Bird Dogs 3×10

Standing Shoulder Mobility w DB 3×10 @10lbs
Barbell Strict Press 3×5 @40,45,45KH
Barbell Push Press 3×5 @61,63,65KG

2 Rounds Of:
8 Barbell Hip Thrusts @100KG
8 Rotational Lunges with KB @16KG

3 Rounds Of:
10 Face Pulls @Thin Grey Band
12 Dips
12 Hammer Curls @20lbs

Landmine Oblique Twists 3×10 @20KG

Bird Dog and Side Planks 1×20
Sumo Deadlift 3×5 @110,100,100KG
Sumo Deadlift Speed Pulls 2×5@70% @100,100KG
Box Squats 3×8 @90KG

3 Rounds Of:
12 Single Leg RDL with Brace @24KG KB
10 Zercher Reverse Lunge @30KG/Leg

3 Rounds Of:
20 DB Bench Press @25KG
8 Pull ups 1:4 Tempo

3 Rounds Of:
10 Supine One Arm Landmine Press @10KG+Bar
8 Barbell Bent Over Row with Momentum @40KG

3 Rounds Of:
8 Standing Windmill with KB @12lbs
12 Dips
30 Sec Suitcase KB Carry @28KG/arm

Front Squat 3×5 @70,73,75
Deficit Conventional Deadlift 3×6 @90KG 1 set. *Pulled Back and stopped

4 Rounds Of:
5 Goblet Hold Jump Squat/leg @20KG
6 Eccentric Skater Squat with Counter Balance @8lbs

2 Rounds Of:
30 Sec Suitcase KB Carry/arm @24KG
15 KB Marches @20KG 15/leg

Strict Press 3×3 @ 45,47,50KG

2 Round Of:
10 Strict Press @35KG
15 Bent Over Rear Delt Flyes @12lbs
15 Barbell Curls @20KG

3 Round Of:
10 Face Pulls @Grey Thin Band
12 Tricep Dips
12 Hammer Curls @15lbs

Bird Dog and Side Planks 1×30
Conventional Deadlift 4×5 @105KG
Conventional Deadlift 2xMAX @75KG 12,12
Box Squats 3×8 @80,85,85KG

4 Rounds Of:
12 Dumbbell Step Ups @25lbs
10 Double KB deadlifts @32KG KBs
12 Reverse Lunge – Contralateral Load @12KG KB

3 Rounds Of:
10 Hanging Knees to Elbows
10 KB Stabilized Bird Dogs